Zinc

Zinc is necessary for several bodily responses, including cell development and division. Nails are formed up of a sort of cell that quickly develops and divides. Because of this rapid synthesis, a consistent supply of zinc is required to ensure healthy nail development.

Inadequate zinc consumption can lead to nail plate degeneration, resulting in the appearance of white patches on your nails. Zinc RDAs for males and women are 11 mg and 8 mg per day, respectively. Zinc is abundant in animal proteins such as beef, poultry, fish, and eggs. However, it is also found in soy, chickpeas, black beans, nuts (such as almonds and cashews), and seeds.